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3 Rounds
–Row 300 meters
–10 Good Morning (empty bar)
–10 Lateral Lunge
–10 Sots Press w/ PVC
–:30 sec of Singles or Double Unders
For time:
30 Dumbbell Deadlifts, pick load
Run, 400 m
— then —
20 Dumbbell Front Squats, pick load
20 Box Jump Overs, 30/24 in
— then —
20 One Arm Dumbbell Snatch (Alternating)s, pick load
100 Double Unders
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Teams of 2
–Partner 1 does couplet 1 then partner 2. Follow this format till both have completed couplet 3.
–Goal: Sub 20 min
Post Work:
–Easy 400m jog
–Couch Stretch 2 min/side
–Roll/Smash Calves
